milosek píše:Kost_roun II. píše:Je dobré deload zařadit po měsíci "jakéhokoliv" tréninku - i FB,Bear,nebo se praktikuje jen u některých?
ja ho zařazuju pokaždym..tělo si odpočne a zregeneruje
Miraa píše:hlavne to nesmi byt tezky,jed vazne lehce,aby si telo co nejvic oddechlo.....
Kost_roun II. píše:Miraa píše:hlavne to nesmi byt tezky,jed vazne lehce,aby si telo co nejvic oddechlo.....
hm,takže vyloženě kondička,lehárko?Já měl výčitky,že toho pojedu tak málo,takže jsem to chtěl vyrovnat váhama a stříkal ze mě pot,jak kdbych to jel normálně...
blaster18 píše:Kost_roun II. píše:Miraa píše:hlavne to nesmi byt tezky,jed vazne lehce,aby si telo co nejvic oddechlo.....
hm,takže vyloženě kondička,lehárko?Já měl výčitky,že toho pojedu tak málo,takže jsem to chtěl vyrovnat váhama a stříkal ze mě pot,jak kdbych to jel normálně...
Však na začátku tohoto topicu máš přece deload popsaný, ne? Záleží po čem deload dáváš, měl bys ho přizpůsobit...
Kost_roun II. píše:Je tam psáno jen snížit počty sérií...
teda 60% volume z najtazsieho tyzdna co si isiel a intenzita tiez tak 60-80% ztoho tyzdna...
deload je len znizenie objemu a/alebo intenzity, pricom cvicis
For the most part, lifting heavy is is the way to go. Most people don't challenge themselves enough in the weight room and consequently, don't see the results they are looking for.
The body responds best to change and variations in lifting routines. Regular changes in weight, volume, exercise order and muscle groups worked is the most effective way to achieve your desired physique.
However, it is also extremely important to have hard weeks and easier weeks. The easier weeks are called Deloading. Deloading is when you decrease weight and increase reps approximately every 4 weeks in your lifting program, for one week. Or when your body tells you it's time to take it easy.
Deloading is important because:
-The muscles need to break without having to take too much time off. You already have your rest days in between workouts. Deloading is a way to re-charge without having to take whole weeks off entirely.
-Heavy lifting for an extended period of time can overload the nervous system.
-Change and variety ensures success. Don't think of deloading as retrogressive. Think of it as a change in routine
-Prevents over training and mental burnout
-Increases progress
-Prevents over training injuries
-Increases motivation. Doing the same type of routine gets kinda stale!
For Example:
If you are training at a high intensity of 6-8 reps for 4 weeks then you need a deloading week. Increase your reps to 12-15 and decrease the weight and amount of sets. You are NOT training to failure. You are still training until it burns. Just not until you can't go on anymore. If you are training at an 80-90% intensity, a deloading week would be at a 55-65% intensity.
The two most important things to do to obtain a great body is to always challenge yourself but also give yourself a chance to rest, so you grow back stronger!
Lift For Results!
Kaleena Lawless
Personal Training Specialist
metiu píše:Tak teraz v tom mam este vacsi zmatok. Na prvej stranke sa odporuca znizit serie a vahu nechat, Jurgen hovori but znizit serie alebo vahu a v tomto poslednom clanku zasa znizit vahu a zvysit opakovania? Ako to teda je?
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